Kamar dard mein ise na kre[don't do this in back pain]

on

Kamar dard mein in exercises ko na kre[Don't do this exercises if you have back pain]


Skip the toe touches




In hindi

 toe touches ko khade hokr krne s apki backbone[kamar ki hadi] pr jor pd skta hai jisse dard lambe time tk reh skta hai agr koi bhi vyayam[exercise] apko 15 min s jyada time tk dard mehsoos kraye to use na krna hi achaa hota hai.                   
In english

[Doing  toe touches in standing position may increase in back pain. it is advisable to avoid doing  toe touches if have back pain problem if any exercise give you pain for more than 15 min than stoping this is best option].

Skip the sit-up




In hindi
vese to sit-up karna back k liye bohot achii bt hai magr agr apke back mein dard na ho tb. sit-up ko bohot s log abs making exercise bhi kehte hai yani pet k liye ek important workout yeh exercise krte time log apni pet ki naso ki jagah apni lower back ki naso[muscles] ka istemal[use] krte hai jo ki glt hai.sit-up hamri rid ki hadi[ spinal disks] pr jor[ pressure] deti hai jisse disk slip jesi preshani ho skti hai.

In english

[ Doing sit-up is one of the best exercise for back muscles if you not have pain in it. Doing sit up is considered as one of the best abs making exercise by many people. During doing this exercise people usually use their hips muscles instead of using their stomach which is a very wrong way to do sit ups. Sit-up mainly focus on our spinal disks  which can cause injury if you do it in wrong way. It can cause disk slip also.]
leg lift 

In hindi


leg lift ko lower back k liye achaa kaha jata hai kyoki yeh hmari lower muscels ko majbut bnata hai jo hmari back ka ek eham[important] bhag hai. Magr pith[back] k  sahare let kr apni dono tango ko upr uthane preshaniyo ka karan[ Reason ] bn skta hai. Is exercise ko shi s krne ka tarika niche diya gya hua hai:

  1. Sbse pehle kamar k sahare jamin pr let jaye
  2. apni ek tang ko sidha rakh kr dusri ko ghutno s mode
  3. fir, apni sidhi tang ko dhire s jamin s upr uthaye 6 inch tk or thodi der usi trh s rhe.
  4. fir, dhire s tang ko niche laye. or ise 10 br kre uske bd dusri tang k sth bhi.
    In english                                        


[leg lift is considered as one of the most important exercises for the betterment of our lower muscles because it makes our lower muscles strong. but doing this in lining on the ground and up lifting your both legs may become a reason of injury. doing this back pain exercise in the right way is important and its steps are given below:

  1. first of all lie on the ground with your back. 
  2. Then keeping one leg straight and another bent from the knee.
  3. Then slowly lift your straight leg around  6  inch and keep another untouched.
  4. then slowly put down the leg.
  5. do this for 10 times with the same leg and the switch your another leg.

Bar Back Squats 



In hindi


Bar ko kandho[ shoulder ] pr rkh kr sqyat krna ek khatnak exercise bn skti h or agr apke back m pehle s hi pain h tb to ise krna bhot bevkufi ka kam h. yeh exercise hmari lower back, hips, shoulder sbke liye khatrnak sabit ho skti hai.
 In english                                           
Doing Squats on putting bar on shoulder may be proof very dangerous for our lower back, hips, shoulder, backbone etc and if you have back pain already then doing this is like committed sucide. So, for the betterment of our back, this exercise is completely to avoid for.

Burpees


In hindi

Burpees mein jumping or movement ka use hota hai. isme sbse jyada hmari lower Back muscles include hoti hai. kyoki Burpees mein jumping hoti hai to ye lower back k liye khatarnak sabit ho skyta hai. Back pain mein is exercise ko krne s kamar  ka dard or bd skta hai isliye back pain mein hm ise nhi krte.

  In english                                            
Burpees include movement and jumping. mostly our lower back muscles is include in doing Burpees and because of Burpees include high  jumping this can damage our lower back muscles badly. Doing this exercise in back pain increase our back pain repeatedly. That's why we don't do this exercise during back pain. 


Bent over barbell row


In hindi


Bent over barbell row is exercise mein apko heavy weight uthana pdta hai. jisme lower back, upper back and backbone ka eham[importabnt] bhaag hai. agr apko kamar dard[back pain] hai to ap is trh ki weight uthane wali activies bilkul na kre nhi to ye apki kamar[back] ko nuksan pahucha skta hai.

                                   
  In english

[Bent over barbell row this exercise include heavy weight lifting which includes lower back, upper back, and your backbone. doing this type of heavy weight lifting exercise may incur a serious damage to your back. so, if you have a back pain than avid this type of weight lifting exercises.